Monday, December 1 Gym Open @ 5:20pm

PREPARATION:

  • 10 rounds of the Bear Complex with bar
  • Burgener Warm Up

STRENGTH:

  • 2 sets of 5 Snatch Grip Deadlift @ 50% of Deadlift Max
  • 2 sets of 5 Hang Power Snatch
  • 5 sets of 1 Snatch (work up to a heavy single)

MET-Con WOD:

8 rounds for time:

  • 7 deadlifts
  • 6 Power Cleans
  • 5 Front Squats
  • 4 Shoulder to Overhead
  • 3 Snatches
  • 2 Overhead Squats
  • 1 sprint in hallway

use the same weight for the entire workout!

FINISHER:

  • 100 Double Unders (or work on it 100 times)

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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